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5.19.2012

Written by Michael Bledsoe. Posted in Crossfit

WOD

Partner AMRAPs (1min rest b/w amraps)
 
4MIN AMRAP
100m run
pullups
 
3MIN AMRAP
turf bear crawl down and back
clapping pushups
 
2MIN AMRAP
100m run 
knees to elbow
 
1 MIN AMRAP
turf bear crawl down and back
KBS (70,53)

COMPETITION CYCLE

Snatch 1RM (3 attempts)

Clean & Jerk 1RM (3 attempts)

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5.18.2012

Written by Michael Bledsoe. Posted in Crossfit

STRENGTH/SKILL

A1) BOX SQUAT X 5

A2) TURF SPRINTS X 2

A3) KNEELING PALLOF PRESS X 30SEC/SIDE

WOD

"Incredible Hulk"

AMRAP 20 min:
5 Deadlift (115/70#)
5 Hang Power Clean
5 Front Squats
5 Push Press
5 Back Squat
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5.16.2012

Written by Michael Bledsoe. Posted in Crossfit

STRENGTH/SKILL

A1) SNATCH BALANCE X 5
A2) HSPU X 5
A3) ONE ARM FARMERS CARRY X 2

METCON

PARTNER WOD
100 KB SWINGS (53)(35)
*WHILE PARTNER HOLDS TOP OF RING ROW POSITION
60 WALLBALL SHOTS (20)(12)
*WHILE PARTNER HOLDS TOP OF DEADLIFT (225)(135)
CASH OUT: 400M RUN TOGETHER W/KB

COMPETITION CYCLE

Warm-up series - 2 muscle snatch + 2 drop snatch + 2 Sots press x 5
 
Snatch Ramp 80, 85, 90% x 1
2 Snatch Push Press + 1 Overhead Squat x 5; rest 90 sec
 
3 sets, rest 3 min between sets
3 Rounds:
5 Burpees
5 Box Jumps (20/24")
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5.17.2012

Written by Michael Bledsoe. Posted in Crossfit

STRENGTH/SKILL

A1) POWER CLEAN X 4
A2) JUMP FOR DISTANCE X 5
A3) SWISSBALL JACKKNIVES X 10

METCON

AMRAP 15 MIN:
 
10 BURPEE BOX JUMPS
5 KB SNATCHES/ARM (53)(35)

COMPETITION CYCLE

Warm-up series - 2 push press + 2 tall jerk behind neck + 2 press behind neck in split position - 4 sets
 
Power clean + front squat + clean + jerk (3 sec pause in split) - 5 sets 
Front Squat 5 x 3
Weighted Chinups 5 x 5
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5.15.2012

Written by Michael Bledsoe. Posted in Crossfit

STRENGTH/SKILL

A1) PISTOLS X 5/SIDE
A2) BENT ROW X 10
A3) RING ROLLOUTS X 10

METCON

TABATA ALTERNATE
A1) PULLUPS
A2) SQUATS
B1) RING DIPS
B2) SITUPS
C1) BURPEES
C2) DOUBLE UNDERS

COMPETITION CYCLE

Warm-up series - 2 muscle snatch + 2 drop snatch + 2 Sots press x 4
 
Power snatch + OHS + snatch (2 sec pause in bottom of OHS and snatch) x 5 sets 
Barbell Row 5RM, 3 x 5 @90% of 5RM
 
6 Rounds:
15 GHD situps; rest 60 sec
8 GHR; rest 60 sec
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